Barbell Hip Raising is an exercise that trains the lower back, the buttocks, and the hip flexors. It’s a powerful move, but you don’t perform it very often. Why not? Because a lot of people don’t know that it exists!
What is Barbell Hip Thrust?
The best way to explain how to perform a hip thrust barbell is to start with a description of the basic hip lift… so here’s how to perform this movement:
For starters, you sit on the floor in front of a bench, with your lower back leaning against it. Plant your feet on the floor and support yourself so that your head rests on the bench along with the tops of your shoulders and your back is parallel to the floor. To stay in this position, you need to bend your knees. Don’t go too far back or your head will stick out.
Now contract the buttocks and lower them towards the floor. Then push your hips up again, as if pushing the air up. Do this for several repetitions and there is the basic hip thrust. If this is your first time doing this, it is worth getting acquainted with the movement before adding the weight. You must feel the buttocks actually being worked.
To add the bar, however, you will sit on the floor with your legs straight. Then bring the bar over your legs to your waist, or just leave it on your legs. It may help to place a yoga pad or mat on your legs so as not to hurt them.
Now put your knees in position with your feet flat on the floor and push up as you normally would. Make sure your back has sufficient seat support and then perform more repetitions. You must be really feeling the buttocks being worked. If not, lose weight and try to fix your technique.
Why this is Great
So what makes this movement so powerful?
Well, for women, this is one of the best exercises for the buttocks, and it ensures a curvaceous butt.
But if you’re a man and you don’t find it so attractive, you should still add this movement to your repertoire. The reason for this is that the buttocks are one of the largest muscle groups in the human body, and can stimulate serious hypertrophy. And as mentioned, it’s great for the lower back, not to mention hip flexors, quadriceps and more.
In other words, this is a powerful compound movement to the lower body that involves many muscles, as well as squats and deadlifts. If you want to improve your lifting in these fundamental movements, then this is a fantastic exercise to reach that goal!
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